These exercises will help get rid of excess fat in the abdomen, make it flat and embossed.
1. Exercises for the transverse abdominal muscles for women:
. Leg lifts. This exercise at first glance it seems simple, but it is really aimed at working out the transverse abdominal muscles, as well as leg raises will help remove excess fat in the lower abdomen and shape lower press. For a better and faster result, you can complicate the lifts, namely: lift your legs about 30 cm off the floor and perform leg lifts at a fast pace, plus add leg weights.
. Retraction of the abdomen. We lie down evenly, legs bent at the knees, then we pull the stomach into ourselves as much as possible and linger in this position for the maximum time, until there is a strong burning sensation in the abdomen. Then rest for no more than 30-60 seconds and repeat again at least 10-15 times, each time increasing the time of retraction of the abdomen.
. Incomplete slopes with weighting. We stand up straight, feet shoulder-width apart, take dumbbells in our hands, hold our hands at chest level, strain and retract the abdominal area as much as possible, then make sharp tilts to the right and left. Perform at least 60 times (30 on one side and 30 on the other).
. Exercise with support for the transverse abdominal muscle. We get up near the sofa or any other support, take the position as in push-ups, strain the stomach as much as possible, then put one hand behind the back, and hold the other on the edge of the support, linger in this position until you feel a strong tension in the desired area, take a break and do it on the other side. Perform at least 20 times on each side.
Many women face the same problem as distended abdomen . This often happens after childbirth or because of the “love” for food. In such a situation, ordinary twisting will not help. The reason is purely anatomical. There are two layers of muscles on the abdomen: the superficial and lower layers of muscles.
The rectus abdominis muscle originates from the pubic bone and stretches along the entire length of the abdomen. The external oblique muscle of the abdomen is located on the anterior and lateral surfaces of the abdomen and partially on the chest.
The internal oblique muscle of the abdomen is located under the external oblique muscle, making up the second muscle layer press. The transverse abdominis is located under the internal oblique muscle of the abdomen and reduces the volume of the abdominal cavity by tightening the ribs.
By doing press exercises three rules must be followed:
1. The adductor muscles are tense.
If anyone does not know, then the adductor muscles pass along the inner surface of the thighs from the groin to the knee. The adductor muscles bring the knees together. As you already know, when the adductor muscles work, the transverse and internal oblique muscles of the abdomen simultaneously tighten. Thus, it is necessary to tightly compress the knees. To enhance the result between the knees, you should hold a medicine ball or a small sofa cushion (if you train at home).
2. Statically strain the buttocks.
Reduction gluteal muscles also causes tension in the transverse abdominis muscle. So exercises for the press in addition should be done with tense buttocks! Moreover, you will have to “hold” the buttocks throughout the entire set.
3. We retract the stomach (vacuumization of the press).
Vacuuming the press can be used as a separate exercise for the transverse muscle. Pull your stomach in as you exhale, count to four, and release. Do this 100 at a time (say, in the morning), then 300, then 600.
So, do not forget to pull in your stomach during exercises, tighten your buttocks and squeeze your knees tightly.
COMPLEX OF EXERCISES FOR PRESS MUSCLESAll exercises should be performed in giant set mode, that is, one set of each without interruption. Do 10 reps on all exercises.
1. SCREWInitial position- lying on your back, legs bent at the knees. The feet are on the floor with their entire surface. Shoulders and head slightly raised.
Turn your knees to the right, and lift the body and turn to the left.
At the top, pause for three counts. Make sure your back is not too far off the floor.
Return to starting position and move to the other side
Breathe in at the start and breathe out when returning to the starting position.
2. LIFTING THE BODYStarting position - the legs are bent at the knees, the feet are on the floor with the entire surface.
Hold a medicine ball with straight arms in front of you at chest level (if you do not have such a ball, just stretch your arms in front of you).
Raise your head and shoulders without lifting your lower back off the floor.
When the ball almost reaches your knees, slowly begin to straighten your legs.
Stretch forward until you reach your toes. The legs are straight, the gaze is directed forward.
We begin to return to the starting position, we do all the movements in the reverse order.
When your middle back touches the floor, quickly bend your knees, pulling your feet towards your buttocks. Slowly lean back.
Move emphatically slowly: it should take four seconds to rise, and the same amount to return to the starting position.
Perform 10 reps with a 30 second break after the fifth rep.
Exhale as you lift, then in position 4 inhale quickly. A new exhalation falls on the return to the starting position
Starting position - sit on the ball and take on it stable position resting your feet on the floor. The feet are shoulder width apart. Squeeze your knees, tighten your buttocks.
Exhale, draw in the stomach and slowly lower the body back. Hands
hold in front of the chest.
When you return to the starting position, do not let go of the stomach.
Starting position - lying on the floor with your back. The back of the head lies on the mat, arms are extended along the body. Raise your legs, bend at the knees and squeeze. Cross your ankles. Tighten your buttocks
Raise your head and shoulders as if you were about to do crunches. Stretch your left hand to the heel of your right foot. Raise your right hand above the floor by 8-10 cm.
Do not help yourself by pulling your heel towards you.
Don't lift your lower back off the floor.
Return to the starting position, but keep your shoulders and head above the floor. From this position, start a new repetition.
First, do 10 repetitions in one direction, and then move on to the other.
5. LEG LIFT DOUBLE “V”In the starting position, the knees are bent. Support your head with crossed arms. The knees are tightly compressed, the buttocks are tense
Straighten your legs at a 45 degree angle to the floor.
The head should remain motionless from the beginning to the end of the exercise.
Lower your legs about 15 cm and spread your socks wide apart.
Raise your legs 15 cm again and bring your toes together.
Return to the starting position by pulling your knees towards you
Starting position - lying on your back. Raise your straight legs. Raise your head and shoulders and touch your shins with your palms.
Lower left leg(the palm of the same name slides along the leg). At the same time retract the line right hand back
Alternating sides, continue to do the exercise until you count 10 reps on each side.
The lower you lower your leg, the greater the load on the press.
Exhale forcefully on each rep (as you lower your arm and leg). Breathe in between repetitions
Starting position - lying on your back. Do a shoulder stand, supporting the pelvis with your hands. Elbows are on the floor.
Place your hands on the floor with your palms and at the same time lower your legs behind your head.
Spread your legs in a V shape
Gradually, vertebra by vertebrae, lower your back to the mat.
Feet again "look" at the ceiling.
At the end point, squeeze your legs tightly.
Raise your pelvis again and support it with your hands
Breathe in as you lower your hands to the mat and place your feet behind your head. Exhale forcefully as you spread your legs and lower them
Exercise should not be done if there is pain in the lower back.
Weak internal abdominal muscles are not able to provide a sufficient level of contraction of the body, leading to the effect of a “falling out” belly even at low fat levels. If your goal is a narrow waist and tight abs, you need to train the internal abdominal muscles as well.
Exercise "Vacuum in the stomach"
The result of daily exercise for several months.
This exercise is recommended to be performed on an empty stomach or 3-4 hours after eating. Starting position: standing straight. First, exhale all the air from the lungs, drawing the stomach inward. After that, tighten the abdominal muscles, at the same time trying to seem to “pull up” the press cubes to the ribs.
Hold in the position of maximum tension of the press for 10-15 seconds, then slowly inhale and relax the muscles. Repeat 3-4 times. The greatest effect will give the implementation of "Vacuum in the stomach" several times during the day - after a few weeks you will notice how your press changes.
Complex for the internal muscles of the press
best for development internal muscles abdomen is the inclusion of the "Planck" exercise in the training program for the press, performed in gym, as well as regular exercise "Vacuum in the stomach." Maximum effect will give the performance of this exercise 4-5 times during the day.
Separately, we note that no abdominal exercises are able to remove the stomach or burn fat in the abdominal region. get rid of excess weight and create slim stomach only a combination of regular ones is capable, and not at all "Vacuum in the stomach."
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Regular execution static exercises for training the internal muscles of the press and the body - first of all, "Vacuum in the stomach" and various racks on the elbows - allows you to make the abdominal muscles more toned, and the figure itself is much more athletic.
The abdominal muscles are located between the chest and pelvis and limit the abdominal region. The abdominal muscles play important role in movement, stabilization and maintenance of the trunk. This muscle group includes the rectus (the most superficial) muscle, the external oblique, the internal oblique, and the transversus abdominis (the deepest of these four muscles).
The abdominal muscles perform various functions:
Produce flexion, tilt and rotation of the thoracolumbar.
Stabilize and hold the spine in a vertical position.
Protects the internal organs of the abdominal cavity.
Increase intra-abdominal pressure, facilitating the process of evacuation with relaxation of the sphincters.
The simultaneous tension of the muscles of this group increases the density abdominal wall, which performs the function of a frame, due to an increase in pressure in the visceral and pleural cavities (see p. 289). These muscles help support the spine, especially when lifting and carrying loads.
Insufficient voltage abdominal muscles puts a lot of stress on the spine. Atrophy of the muscles of the anterior abdominal wall is often accompanied by an increase in the abdomen, which, in turn, provokes pelvic anteversion (see p. 209).
A tendinous band formed by converging muscle aponeuroses and running along the midline.
The rectus abdominis is a superficial muscle of the anterior wall of the abdominal cavity. It is formed by eight muscle bundles interconnected by tendon bands.
The tone of this muscle helps to stabilize the spine and reduce the belly protruding forward, thereby correcting the shift in the center of gravity anteriorly.
Start
Outer surface of V-VII ribs.
The xiphoid process of the sternum.
Place of attachment
Functions
Flexion of the thoracolumbar spine.
Retroversion of the pelvis.
Forced exhalation.
The external oblique muscle of the abdomen is a superficial muscle of the anterior and lateral wall of the abdominal cavity and partially of the chest. Its upper fibers are attached to the ribs, and the aponeurosis is involved in the formation of the white line of the abdomen. Due to the orientation of the fibers, the muscle is actively involved in the rotation of the body.
Start
Seven last ribs.
Place of attachment
Iliac crests.
Functions
Tilt of the pelvis.
Retroversion of the pelvis (bilateral contraction).
A combination of tilting the thoracolumbar spine (towards the contracting muscle) and turning (to the opposite side).
Forced exhalation.
The internal oblique muscle of the abdomen is the muscle of the second layer of the abdominal wall, located between the external oblique muscle and the transverse muscle. Like the external oblique muscle, it is actively involved in the rotation of the body.
Start
Iliac crests.
Place of attachment
The outer surface of the four lower ribs.
Functions
Tilt of the pelvis.
Retroversion of the pelvis (bilateral contraction).
Flexion of the thoracolumbar spine (bilateral contraction).
Combination of tilt and rotation of the thoracolumbar spine towards the contracting muscle.
The deepest and thinnest layer of the abdominal press is formed by a paired transverse muscle. Its fibers, bending around the waist line, are located horizontally, and the bundles have a transverse direction relative to the abdominal wall, thanks to which the muscle got its “talking” name.
The flat transverse abdominal muscles are located between the two-layer muscular apparatus formed by the external and internal oblique muscles and the intestines, being fixed on the bones of the skeleton under the rectus abdominis muscles.
The anatomical function of the transverse muscle is reduced to maintaining internal organs, which is provided by bilateral contraction of the muscle bundles, and the tone of the walls of the abdominal cavity.
Training features
Although the fibers of the transverse muscle lie deep enough and are not visually visible, it is this muscle that largely determines appearance and aesthetics of the press. Her lack of training and weak tone over time, "responds" to an increase in the bulge of the abdomen.
The classic technique of performing exercises for training the press when working out the transverse muscle is counterproductive, since they act mainly on the upper muscle layers.
The transverse abdominis muscle may be involved in active physical work only through a concentrated load on it. The most effective pump up the inner layers of the press allow exercises that give static load. Correct technique performance is shown in the photo, placed under each exercise.
Also effective are standard exercises performed with a retracted abdomen, which shifts the load on the transverse muscle and allows you to pump it up in detail.
Strengthen the effect of classes and effectively pump up the transverse muscle will help to perform exercises according to the principle circuit training- continuously one after the other.
The position of the arms, neck and head when performing
The position of the head, arms and neck during the exercises for the development of the transverse muscle will prevent the occurrence of injuries and can significantly increase the effectiveness of classes. Since the training of this muscle is based on the principle of priority of statics, to increase the load, the head must be tilted towards chest, adhering to the distance between the chin and chest of 5-7 cm.
In all cases, the head must remain motionless and the gaze directed forward. For convenience, you can hold your head in this position with the help of fingers clasped into the lock, which will also reduce the load on cervical region. In this case, the little fingers should be located in the area of \u200b\u200bthe crown. Another option to ensure a stable position of the head is to create a support with one hand, and control the tension of the working muscles with the free hand.
In exercises where the participation of the hands is expected, it is recommended to close the palms of both hands to increase the load on the press.
So, being one of constituent parts the core system, the transverse abdominis muscle needs regular training. The result of an imbalance in its development is a violation of functional and anatomical connections between constituent elements core, clarity of motor coordination and endurance.
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